Would this work?

Richo · 05-02-2006, 08:53 AM

Ok, i am now thinking of lifting three days a week instead of the regular two days. now i have a couple idea/plans. i'll post them, and could you offer your input to think which one is better.

Goal: increase athletiscm, but mainly increase strength in upper/lower body.

Option 1
Monday - Upper-body
Tuesday - Lower-body / Sprints
Wednesday - Upper-body
Thursday - Football Training
Friday - Rest
Saturday - Game
Sunday - Recovery

Option 2
Monday - Lower-body
Tuesday - Agility/Sprints
Wednesday - Upper-body
Thursday - Football Training
Friday - Rest
Saturday - Game
Sunday - Upper-body

Well basically i have two options. but you can see my overall idea. if you can come up with a better week, feel free. except no weights on friday, or lower-body lifting on wednesday.

thanks in advance guys/gals

dukebrown · 05-02-2006, 03:00 PM

Woah there guy. I played D1 you are not really going to make size or strength gains during the season with that routine. You are lifiting too much.
Like I said in my profile my biggest mistake was the first season I was lifting like a BB during the 1st season. I was taking the sets to failure.

I have had 3 different strength coaches and each had variations. There needs to be alot of different lifts for athletes because of how you move.

I like the weights on Mon and Wed. Lower body emphasis Mon, Upper on Wed.

Ex:
Mon Wk1 Core lifts 65% max
Overhead squat Warm up 3x10
Squats 3x5
Glute hamraises 3 sets (reps depends on floor or machine)
Power cleans 3x5
Db lunges 3x10
Db rows
Abs (Seated weighted twits, V ups, leg kickout, crunch, opp. knee to opp.elbow) pick 2 and blast them

Tues Wk1 Core lifts 65% max
3 way raises 5-10lb shoulder warm up
Bench 3x5
High pulls 3x5
Incline Db 3x10
Pull ups palms facing 3x8
Db Lateral raises 3x10
Db Tri extestion overhead 3x10
Ab variation

Mon Wk2 Core lifts 70%
Overhead squat WU 3x10
Front Squats 3x5
Glute ham raises 3x
Power clean 3x5
Bb rows 3x6
Single db lateral lunges 3x10
Ab variation

Wed Wk2 Core lifts 70%
3 way raise shoulder WU
Incline bench 20-30 degrees 3x5
Standing overhead press Bb 3x8
Db bench 3x10
High pulls 3x5
Pulldowns or chin ups 3x8
Dips 3x8
Db curls 3x10
Abs variation

I would rotate the percentage of lifts per wk, 60% 65, 70 75% then back to 60% after a rotation add weight but not during. Id say judge on your body but most likely it is going to be a 2.5% gain on the max per month. You are not trying to be a power lifter dont worry about the number in season. Thats why they created the off season. Your body is taking a pounding in season Dont focus on killing the weight all at once.

For your agility and conditioning are you doing it on your own or is there a coach?

Richo · 05-03-2006, 07:59 AM

Quote:

Originally Posted by dukebrown

Woah there guy. I played D1 you are not really going to make size or strength gains during the season with that routine. You are lifiting too much.
Like I said in my profile my biggest mistake was the first season I was lifting like a BB during the 1st season. I was taking the sets to failure.

I have had 3 different strength coaches and each had variations. There needs to be alot of different lifts for athletes because of how you move.

I like the weights on Mon and Wed. Lower body emphasis Mon, Upper on Wed.

Ex:
Mon Wk1 Core lifts 65% max
Overhead squat Warm up 3x10
Squats 3x5
Glute hamraises 3 sets (reps depends on floor or machine)
Power cleans 3x5
Db lunges 3x10
Db rows
Abs (Seated weighted twits, V ups, leg kickout, crunch, opp. knee to opp.elbow) pick 2 and blast them

Tues Wk1 Core lifts 65% max
3 way raises 5-10lb shoulder warm up
Bench 3x5
High pulls 3x5
Incline Db 3x10
Pull ups palms facing 3x8
Db Lateral raises 3x10
Db Tri extestion overhead 3x10
Ab variation

Mon Wk2 Core lifts 70%
Overhead squat WU 3x10
Front Squats 3x5
Glute ham raises 3x
Power clean 3x5
Bb rows 3x6
Single db lateral lunges 3x10
Ab variation

Wed Wk2 Core lifts 70%
3 way raise shoulder WU
Incline bench 20-30 degrees 3x5
Standing overhead press Bb 3x8
Db bench 3x10
High pulls 3x5
Pulldowns or chin ups 3x8
Dips 3x8
Db curls 3x10
Abs variation

I would rotate the percentage of lifts per wk, 60% 65, 70 75% then back to 60% after a rotation add weight but not during. Id say judge on your body but most likely it is going to be a 2.5% gain on the max per month. You are not trying to be a power lifter dont worry about the number in season. Thats why they created the off season. Your body is taking a pounding in season Dont focus on killing the weight all at once.

For your agility and conditioning are you doing it on your own or is there a coach?

thanks for that, that looks like a good routine. but what are "3 way raise shoulder WU"?? and are Glute Hamraises like Donnkey Calf Raises??

As for agility/sprinting, i do it by myself. is that good? i can't get access to a coach on that day

**madman911** · 05-03-2006, 08:07 PM

Quote:

Originally Posted by dukebrown

Woah there guy. I played D1 you are not really going to make size or strength gains during the season with that routine.

Duke, FYI, Richo plays soccer I believe. He's from Australia, so he probably isn't talking about our american football. Just that I'd point that out.

Richo · 05-03-2006, 10:02 PM

Quote:

Originally Posted by madman911

Duke, FYI, Richo plays soccer I believe. He's from Australia, so he probably isn't talking about our american football. Just that I'd point that out.

umm madman, its not soccer i play. i play aussie rules football. www.afl.com.au

that site will tell/show ya a bit about the sport

**DJSTARER** · 05-04-2006, 04:50 AM

WSB4 Skinny Bastards. All i gots to say

dukebrown · 05-04-2006, 06:25 AM

Shoulder raises to the side, front, and rear. It will warm up the shoulder alot.

GluteHams http://www.kvusa.com/wl/floorghr.htm

Djstarer..... Whats the WSB4 skinny bastards?? And you boast your 180lb weight class for PL. Well I guess you are 5'8 at max.

Im going to search for this other post I made on some speed drills.

05-02-2006, 08:53 AM	#1
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Would this work? Ok, i am now thinking of lifting three days a week instead of the regular two days. now i have a couple idea/plans. i'll post them, and could you offer your input to think which one is better. Goal: increase athletiscm, but mainly increase strength in upper/lower body. Option 1 Monday - Upper-body Tuesday - Lower-body / Sprints Wednesday - Upper-body Thursday - Football Training Friday - Rest Saturday - Game Sunday - Recovery Option 2 Monday - Lower-body Tuesday - Agility/Sprints Wednesday - Upper-body Thursday - Football Training Friday - Rest Saturday - Game Sunday - Upper-body Well basically i have two options. but you can see my overall idea. if you can come up with a better week, feel free. except no weights on friday, or lower-body lifting on wednesday. thanks in advance guys/gals __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

05-02-2006, 03:00 PM	#2
dukebrown IMPC Contestant Join Date: Feb 2006 Posts: 115 Recipes: 0 Rep Power: 4	Woah there guy. I played D1 you are not really going to make size or strength gains during the season with that routine. You are lifiting too much. Like I said in my profile my biggest mistake was the first season I was lifting like a BB during the 1st season. I was taking the sets to failure. I have had 3 different strength coaches and each had variations. There needs to be alot of different lifts for athletes because of how you move. I like the weights on Mon and Wed. Lower body emphasis Mon, Upper on Wed. Ex: Mon Wk1 Core lifts 65% max Overhead squat Warm up 3x10 Squats 3x5 Glute hamraises 3 sets (reps depends on floor or machine) Power cleans 3x5 Db lunges 3x10 Db rows Abs (Seated weighted twits, V ups, leg kickout, crunch, opp. knee to opp.elbow) pick 2 and blast them Tues Wk1 Core lifts 65% max 3 way raises 5-10lb shoulder warm up Bench 3x5 High pulls 3x5 Incline Db 3x10 Pull ups palms facing 3x8 Db Lateral raises 3x10 Db Tri extestion overhead 3x10 Ab variation Mon Wk2 Core lifts 70% Overhead squat WU 3x10 Front Squats 3x5 Glute ham raises 3x Power clean 3x5 Bb rows 3x6 Single db lateral lunges 3x10 Ab variation Wed Wk2 Core lifts 70% 3 way raise shoulder WU Incline bench 20-30 degrees 3x5 Standing overhead press Bb 3x8 Db bench 3x10 High pulls 3x5 Pulldowns or chin ups 3x8 Dips 3x8 Db curls 3x10 Abs variation I would rotate the percentage of lifts per wk, 60% 65, 70 75% then back to 60% after a rotation add weight but not during. Id say judge on your body but most likely it is going to be a 2.5% gain on the max per month. You are not trying to be a power lifter dont worry about the number in season. Thats why they created the off season. Your body is taking a pounding in season Dont focus on killing the weight all at once. For your agility and conditioning are you doing it on your own or is there a coach? __________________ If you aint sweatin you aint workin If you aint hurting you aint growin shsumofo@cyber-rights.net

05-04-2006, 04:50 AM	#6
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,142 Recipes: 0 Rep Power: 116	WSB4 Skinny Bastards. All i gots to say __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

05-04-2006, 06:25 AM	#7
dukebrown IMPC Contestant Join Date: Feb 2006 Posts: 115 Recipes: 0 Rep Power: 4	Shoulder raises to the side, front, and rear. It will warm up the shoulder alot. GluteHams http://www.kvusa.com/wl/floorghr.htm Djstarer..... Whats the WSB4 skinny bastards?? And you boast your 180lb weight class for PL. Well I guess you are 5'8 at max. Im going to search for this other post I made on some speed drills. __________________ If you aint sweatin you aint workin If you aint hurting you aint growin shsumofo@cyber-rights.net

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